Ground Beef Chili
Ground Beef Chili provides 14g protein and 172 calories per serving — a low-calorie, high-volume option that stretches ground beef across 8 servings. Quick stovetop cooking makes this ideal for cutting phases when volume matters more than calories per ounce. Batch this and reheat throughout the week to maintain satiety on a deficit.
Ingredients
- •93/7 Ground Beef(454g)
- •2 teaspoons kosher salt
- •½ teaspoon ground black pepper
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion(480g)
- •Bell Pepper(480g)
- •Bell Pepper(240g)
- •Sweet Potato, Baked, Flesh Only
Any sweet potato works. Medium = ~130g. Microwave 5-6 min to speed prep.
- •Garlic(20g)
- •Chili powder(23g)
- •Cumin, Ground(10g)
- •2 teaspoons chipotle chili powder
- •Oregano, Dried(10g)
- •Cayenne Pepper, Ground(1g)
- •⅛ teaspoon ground cinnamon
- •Low Sodium Beef Broth
- •Canned Diced Tomatoes
- •Beans, Kidney, Canned, Drained
- •Beans, Black, Canned, Drained
- •Sugar, Granulated White(3g)
Instructions
- 1Heat a large Dutch oven or similar sturdy pot over medium-high heat. Add the beef, salt, and pepper. Brown the meat, breaking it apart into small pieces and stirring occasionally until it is fully cooked through, about 5 minutes. With a slotted spoon, transfer it to a paper towel-lined plate. Lightly pat dry and set aside.
- 2Reduce heat to medium and add the oil. Once the oil is hot, add the onion, green and red bell pepper, and sweet potato. Cook, stirring frequently, until the onions are softened and turning golden brown, about 10 to 15 minutes. Add garlic, chili powder, cumin, chipotle chili powder, oregano, cayenne, and cinnamon. Cook until very fragrant, about 1 minute.
- 3Add the broth, scraping up any browned bits from the bottom of the pot. Let simmer 3 minutes. Add the diced tomatoes, red kidney beans, black beans, and reserved ground beef.
- 4Reduce heat to medium low and partially cover the pot. Simmer gently, stirring occasionally, until the chili is thickened and tantalizingly fragrant, about 1 hour to 1 hour 15 minutes.
- 5Stir in the sugar. Taste and adjust seasoning as desired. Serve hot, with all of your favorite toppings.
Nutrition — Per Serving
172
calories
14g
protein
7g
fat
- Carbohydrates
- 15g
- Saturated fat
- 2.1g
- Sodium
- 129 mg
- Dietary fiber
- 4.7g
8 servings per batch · ~217g each
Macro data sourced from USDA FoodData Central
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How much protein does Ground Beef Chili have per serving?
Each serving has 14g of protein and 172 calories with 7g fat and 15g carbs. The lower calorie density makes this a filling soup option that doesn't dominate your daily macro budget.
How long does Ground Beef Chili take to prep?
This quick prep recipe yields 8 servings, so one batch covers multiple lunches or dinners for the week with minimal stovetop time. The high serving count maximizes meal prep efficiency.
Is Ground Beef Chili good for fat loss?
At 172 calories and 14g protein per serving, this chili is lean enough to fit multiple servings into a fat loss day without exceeding calorie limits. The volume from the soup base keeps you full on fewer total calories.
